WARM UP

2 RONDAS

1´ DU/SU
20´´ ISO WALL SQUAT
10 SUPINE SHOULDER FLEXION
10 FLEXION ESCAPULAR
20´´ FRONT PLANK


STRENGHT

EMOM 10′ cada 2’30»

3 SHOULDER PRESS 60%
SIDE PLANK LIFT X15/15´´


SKILL

POWER CLEAN


METCON

FOR TIME 12′

400 M RUN
40 BOX JUMP OVER
40 OVER HEAD SQUAT
40 PUSH UP
400 M RUN

RX

40/25 KG
70/60 CM
STRICT PUSH UP

SCALED

30/20 KG
60/50 CM

OPEN

20/15 KG
SI NO TIENE MOVILIDAD, CON PVC
50/40 CM
KNEE PUSH UP